CROSSFIT
Clean and jerk
5-5-3-3-3-1-1-1-1-1
 
CROSSFIT BASICS
Power clean
5-5-3-3-3-1-1-1-1-1

Post scores to comments

CROSSFIT
With a 12min running clock
1min Double unders
1min Kb swings 24/16kg
2min Double unders
2min Kb swings 24/16kg
3min Double unders
3min Kb swings 24/16kg
 
CROSSFIT BASICS
1min single skips
1min Kb swings 16/12kg
2min single skips
2min Kb swings 16/12kg
3min single skips
3min Kb swings 16/12kg
 
Post scores to comments.

CROSSFIT
3 Rounds for time:
30 Push ups
20 Front squats 50/35kg
20 Push press 50/35kg
30 Toes to bar
 
CROSSFIT BASICS
3 Rounds for time:
20 Push ups
20 Air squats
20 Shoulder taps
30 Sit ups
 
Post scores to comments.

CROSSFIT
For Time:
Double Grace
60 Clean an jerks 60/40kg
 
CROSSFIT BASICS
For Time:
100 Burpees
 
Post scores to comments

CROSSFIT
For Time:
10 x 200m sprints
Rest 2mins
 
CROSSFIT BASICS

For Time:
10 x 200m sprints
Rest 2mins
 
Post scores to comments.

​SWEATFEST SATURDAY
For Time
100 Lateral Burpees
100 Box Step-Ups
100 Push-Ups
 
Every minute on the minute, perform:
5 Air Squats
5 Sit-Ups
 
Time Cap: 30 minutes

CROSSFIT
Hang squat clean
3-3-3
Front squat
3-3-3
Split jerk
3-3-3
 
CROSSFIT BASICS
Power clean
3-3-3
Front squats
3-3-3
Push press
3-3-3
 
Post scores to comments.

CROSSFIT
3 Rounds for time:
250m Row
12 Squat snatches 40/30kg
21 Push ups
 
CROSSFIT BASICS
3 Rounds for time:
200m Run
21 Medball cleans
21 Push ups
 
Post scores to comments.

​CROSSFIT
For time:
1000m Row
 
CROSSFIT BASICS
For time:
1000m Row
 
Post scores to comments.

CROSSFIT
Thruster
1-1-1-1-1-1-1
 
CROSSFIT LITE
Thruster
3-3-3-3-3
 
Post scores to comments.
 
FINISHER
In Partners, accumulate as many Pullups as possible in 7min.
While one person is working, the other person is hanging on the Pullup Bar. 
Reps cannot be performed unless one person is hanging.
QUICK SCALE: Ring Rows + Hold the bottom position on a Ring Row.
* Every time someone Drops off the Pullup Bar, both athletes perform 5 Burpees together.